I regularly make crustless quiches because I try to avoid the refined carbohydrates typically used to make the crust. Then it occurred to me that surely, after all my years of eating low carb, I could come up with a refined carbohydrate free quiche crust (it is actually more of a base than a crust but I will refer to it as a crust). I used processed walnuts and coconut flour rather than traditional wheat flour, and added parmesan cheese for extra flavour. Homemade coconut butter and coconut milk were used as the binder. I used this low carb crust for a Roast pumpkin, feta and olive quiche, which was nutritious and tasty served warm or cold the following day.
There is not actually a great deal of preparation time involved in this recipe, however, due to the time required to roast of the pumpkin and the pre-bake the crust, this is not a recipe I would make on a weeknight. Save this for the weekend.
Roast pumpkin, feta and olive quiche with a low carb crust
1 cup walnuts
¾ cup coconut flour
2 tablespoons Parmesan cheese
2 heaped tablespoons coconut butter (find out how to make coconut butter here) or coconut oil
½ cup coconut milk
¼ of a Jap pumpkin (about 500 grams), peeled and chopped into small cubes
2 cloves garlic, finely minced
12 black pitted olives, sliced
50 grams feta cheese, cubed
Large baking tray
Large mixing bowl
Round, deep quiche/tart dish
- Preheat the oven to 180°C. Line the large baking tray with baking paper and spread out the chopped pumpkin on the lined baking tray. Sprinkle the pumpkin with the minced garlic, balsamic vinegar, salt and pepper and roast it in the oven for about 30 minutes or until tender. Prepare the crust while the pumpkin is roasting.
- Add the walnuts to a food processor and process until they form the texture of coarse crumbs. Tip the processed walnuts into a large mixing bowl.
- Add in the coconut flour, salt and Parmesan cheese and mix to combine. Add in the coconut butter or oil and coconut milk and mix them into the dry ingredients.
- Line the round, deep dish with baking paper (I had to overlap 2 pieces) and press the crust mixture evenly and firmly into the dish using wet hands. Bake the crust for 20 minutes or until the edges start to turn golden brown.
- Remove the pumpkin from the oven and allow it to cool. In the large mixing bowl combine the eggs, sliced olives and feta cheese. Add in the roast pumpkin along with the garlic covering it and stir it through the egg mixture.
- Remove the base from the oven and pour the egg mixture over the base. Put the quiche back in the oven and cook it for about 45 minutes or until the quiche is completely firm. Allow it to cool before using the baking paper to remove the quiche from the dish (this can be tricky if you used overlapping pieces of baking paper so be careful). Slice and serve.